1. Chapter 5-Kraemer

2.  Critical program variables are tools  Variation leads to infinite number of workouts  Light, medium and heavy days  Dramatic changes lead to adaptations

3.  Begin with low load, high volume  Few exercises  Volume increase first  3-6 weeks  3 days a week  Nonlinear is advanced  Not all muscle is stimulated (light vs heavy)  Intensity is Priority!

4.  Very quick and fast  Explosive exercises  30-45% intensity  Heavy weights are slow  Plyos and med ball work is fast  Stretch shorten cycle  Increase Power!

5.  Warm-up sets  Near max resistance  Large muscle mass  95-100% intensity  3 sets  1-3 reps  3-5 min rest

6.  Fast and explosive  High velocity  Motor unit recruitment  30-45% intensity  3 sets  3 reps  4-5 min rest

7.  Bodybuilding style  High anabolic hormone release  Shorter rest (over time)  75-85% intensity  3-5 sets  8-10 reps  1-3 min rest

8.  Less motor unit recruitment  Local muscular endurance  No warm-up sets  50-60% intensity  2-4 sets  10-15 reps  1-2 min rest

9.  Limitless variation and workouts  Sequence is key  Flexible  Readiness

10.  Tonight –finalize program design  Next week chapter 8